Sugar in small amounts does not do much harm; But consuming too much of it can lead to weight gain, acne, type 2 diabetes, and can also increase the risk of several serious diseases.
Added sugar can be found in even the most unexpected products; From ketchup to peanut butter. Many people rely on fast and processed foods for meals and snacks. Since these products often contain added sugar, it makes up a large part of their daily calorie intake. In the United States, an average adult consumes 17 teaspoons of sugar per day.
Experts believe that sugar consumption is the main cause of obesity and many chronic diseases such as type 2 diabetes. That’s why the Dietary Guidelines recommend limiting calories from added sugar to less than 10% per day
1. The relationship between sugar and weight gain
Obesity rates are on the rise worldwide, and evidence suggests that added sugar – often from sugar-sweetened beverages – is a major contributor to obesity.
Sugar-sweetened beverages such as soda, juice, and sweet tea are high in fructose, a simple sugar. Consuming more fructose than glucose—the main type of sugar found in starchy foods—increases hunger and cravings.
Additionally, animal studies show that consuming too much fructose may cause resistance to leptin (an important hormone that regulates hunger and tells the body to stop eating.) In other words, sugary drinks suppress your hunger. They don’t and make it easy to consume liquid calories quickly, which can lead to weight gain.
Research shows that consumption of sugary drinks is associated with weight gain and an increased risk of type 2 diabetes. Also, drinking large amounts of sugar-sweetened beverages leads to increased levels of visceral fat, a type of belly fat that is linked to conditions such as diabetes and heart disease.
2. Increased risk of heart disease with sugar consumption
Diets high in sugar increase the risk of many diseases, including heart disease, which is the number one cause of death worldwide.
Evidence shows that diets high in sugar can lead to obesity and inflammation, as well as high triglyceride, blood sugar, and blood pressure levels, all of which are risk factors for heart disease. Additionally, too much sugar, especially from sugar-sweetened beverages, causes atherosclerosis, a disease characterized by fatty deposits and clogged arteries.
A study of more than 25,877 adults found that people who consumed more added sugar had a higher risk of heart disease and coronary artery disease than those who consumed less added sugar.
Increased sugar consumption not only increases the risk of cardiovascular disease, but can also increase the risk of stroke. In the same study, more than eight servings per week of sugar-sweetened beverages was directly associated with an increased risk of stroke. Just one 473 ml can of soft drink contains 39 grams of sugar, which is equivalent to 8% of the daily calorie intake based on a 2000 calorie diet. This means that one sugary drink a day is enough for the recommended daily limit of added sugar.
3. Increased skin acne
A diet high in refined carbohydrates, including sugary foods and drinks, increases the risk of acne.
Foods with a higher glycemic index, such as processed sweets, raise blood sugar more quickly than foods with a lower glycemic index. Eating sugary foods can increase blood sugar and insulin levels, which leads to increased androgen secretion, oil production, and inflammation, all of which contribute to acne.
Evidence has shown that low-glycemic diets reduce the risk of acne; While high glycemic diets increase the risk of acne. For example, a study of 24,452 participants found that consumption of fatty and sugary products, sugary drinks, and milk was associated with current acne in adults.
In addition, many population studies have shown that rural communities that consume traditional, unprocessed foods have significantly lower rates of acne compared to more urban, high-income areas where processed foods are part of a routine diet. These findings coincide with the theory that diets high in processed and sugar-laden foods contribute to acne.